Autumn healthy diet guide to help you stay healthy in autumn

As the saying goes, autumn is the season of harvest, and autumn food is also diverse. In view of the characteristics of autumn and people's physical needs, we have launched this autumn healthy diet guide.

It is advisable to supplement more vitamin A in autumn

The weather is dry in autumn, and vitamin A can maintain the growth and differentiation of epithelial cells, and plays an important role in maintaining the morphology and function of epithelial tissues such as the skin, digestive tract, and respiratory tract. Lack of vitamin A can lead to dry eyes, and can also cause dryness, hyperplasia, and keratinization of the epithelium of different tissues in the body.

In summer, people often eat fruits and vegetables such as melons and beans, which have low vitamin A content[1]. In autumn, some fruits and vegetables rich in provitamin A are abundant, such as carrots, tomatoes, spinach, pumpkin, winter amaranth and other orange-yellow fruits and vegetables and green leafy vegetables. Eating more fruits and vegetables can also supplement nutrients such as vitamin C and dietary fiber, which is beneficial to enhancing the body's resistance. In addition to fruits and vegetables, various animal livers, cod liver oil, cream, cheese, egg yolks, etc. are also good sources of vitamin A.

It is worth noting that vitamin A is a fat-soluble vitamin. Excessive consumption will accumulate in the body, so it is important to consume it in moderation [2].

Eat a light diet

In daily diet, we should pay attention to less oil and less salt. A high-salt diet is an important factor causing high blood pressure. A high-salt diet will also affect the health of the stomach. Nutritionists recommend that the daily intake of salt should not exceed 6 grams. Too much oil is also bad for health. Excessive fat intake can lead to obesity, cardiovascular disease, high blood pressure and increased incidence of certain cancers, so it is very important to limit and reduce fat intake.

Autumn and winter are the peak seasons for cardiovascular diseases. Patients with existing cardiovascular and cerebrovascular diseases and the elderly should pay more attention to a light diet with less oil and salt.

Consume high-quality protein

Autumn is the transition season between summer and winter. The weather is getting colder and the human body needs enough nutrition to improve its resistance. Protein is one of the most important nutrients for the human body, and high-quality protein is easy to digest and can provide a sufficient amount of amino acids. High-quality protein simply includes "fish, poultry, eggs and milk", such as skinless poultry lean meat, fresh fish, eggs and milk.

Eat more "whole grains"

Nowadays, the staple food in our daily life is mostly refined rice and refined noodles. These refined rice and refined noodles often have a better taste, but the rice that has been refined has its skin and germ ground off, and a large part of vitamin B, oryzanol, phytosterols, vitamin E and other nutrients lost. Eating refined rice and refined noodles for a long time can easily make the body lack these important grain nutrients. According to the "Reference Intake of Dietary Nutrients for Chinese Residents" report released by the Chinese Center for Disease Control and Prevention, 77.8% of adult residents in my country lack vitamin B1, and as many as 90.2% of people do not have enough vitamin B2. Long-term consumption of refined rice and refined noodles is the main reason. Therefore, in daily life, we can eat more coarse grains, such as black rice, coix seed, Euryale ferox, buckwheat, etc., to supplement the B vitamins needed by the body.

In addition to the above suggestions, you should also eat less raw and cold food in autumn. The stomach is more sensitive in autumn, and raw and cold food may irritate the stomach and cause stomach discomfort. In autumn, you should also pay attention to adding clothes in time, eating a balanced diet, keeping a happy mood, and spending a beautiful autumn in a healthy and happy way.

Reference articles:

1. Rong Yang: Characteristics of autumn diet. Family Medicine: Happy Health 2014, 000(009):20-20.

2. Wang Aimin, Feng Xiaoxin, Feng Yurong: Clinical Nutrition. Jiangsu Science and Technology Press, 2011.